reckonerSpinal erectors
Fourteen movements Reckoner can prescribe for the spinal erectors, across barbell, machines and cables and bodyweight. Every one carries the cue the watch shows you mid set.
Every one of them has a full page.
45 degree back extension
Squeeze up with the glutes, stop level.
Bodyweight
Hinge90 degree back extension
Hips on the pad, rise until you are level.
Bodyweight
SquatBarbell back squat
Brace the belly, knees track the toes.
Barbell
SquatBarbell front squat
Elbows high, keep the chest tall.
Barbell
Core anti-extensionBird dog
Reach long, keep the hips square.
Bodyweight
HingeConventional deadlift
Flat back, take the slack out first.
Barbell
HingeGood morning
Soft knees, hinge with a flat back.
Barbell
HingeRack pull
Bar from the pins, hips through.
Barbell
HingeReverse hyperextension
Squeeze the glutes, legs up to level.
Bodyweight
HingeRomanian deadlift
Hinge to the hamstring stretch, no further.
Barbell
HingeSeated back extension
Brace, push back slowly, stop upright.
Machines and cables
HingeStiff-leg deadlift
Knees almost straight, push the hips back.
Barbell
HingeSumo deadlift
Flat back, knees out over the toes.
Barbell
HingeTrap bar deadlift
Flat back, push the floor away.
Barbell